Physical Training-Steel City Naval ROTC - Carnegie Mellon University

Physical Training

New Students should arrive to New Student Orientation within Navy and Marine Corps fitness standards.  For Navy Options this includes achieving a"good" or better on each portion of the Navy PRT (1.5 mile run, curl ups, push ups) and within height and weight standards.  The official Navy standards are listed below.  For Marine Options this requires a 225 or better on the PFT and within height and weight standards.  The official Marine Corps standards are listed below.

We strongly encourage all New Students and Midshipmen to exceed minimum standards.

Navy Options

Male PRT Standards (17-19 years old)

Male Height and Weight Standards

Female PRT Standards (17-19 years old)

Female Height and Weight Standards

Marine Options

Male and Female PFT Standards

Male and Female Height and Weight Standards

How to increase physical readiness

While training over the summer, several basic workouts should be followed.  These workout plans will prepare you for the physical expectations of New Student Orientation and the NROTC program.  Rotating through these exercises regularly several times a week is advised throughout the summer.  If you are uncertain of how to perform various exercises, online references are available or you may substitute your own exercises.

Run Component Workouts (choose one and alternate):

  • 2 mile run, outdoors (pavement or track)
  • 4 mile endurance run, treadmill
  • 100, 200, 400 meter sprints (track)

Upper Body Component Workouts (choose three and alternate):

  • 40 Push-ups
  • 20 Diamond Push-ups
  • 10 Forward Sun Gods, 10 Backward Sun Gods
  • 10 8-Count Body-Builders
  • 40 Jumping Jacks

Abdominal Component Workouts (choose three and alternate):

  • 40 Sit-ups
  • 50 Crunches
  • 40 Flutter Kicks
  • 40 Hello Dollies
  • 20 Leg Lifts
  • 1 minute "Six-Inches" Foot Hold
  • 10 Squats, each leg